“Down dog offers an opportunity to reverse the forces of gravity that usually act on the spine. The action of the hip joint flexing and folding in the front brings the abdominals in close toward the spine, strengthening them”.

However she does warn that it’s essential to practice it correctly or you could find that it makes the pain worse.

3. Camel Pose (Ustrasana)

Camel pose is challenging for yoga beginners however when mastered it can be effective for back pain. This asana, which opens up the front of your body, is also thought to help better your digestive system.

“People with drooping shoulders and hunched backs will benefit by this asana. The whole spine is stretched back and is toned. This pose can be tried conveniently by the elderly and even by persons with spinal injury.”

She suggests that the viparita karani asana can be as beneficial on your nervous system as taking a nap.

The rejuvenation that this position provides is thought to help manage the symptoms of lower back pain.

9. Locust Pose (Salabhasana)

Locust pose is seen as an essential one for beginners to ease them in to the more complex positions. However its power shouldn’t be underestimated, especially when it comes to strengthening your spine.

The position, when practiced regularly, works to build muscles within your back.

Locust pose was used in a research project conducted in 2009 which concluded that yoga could help back pain patients manage their symptoms.

10. Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose is one of the most gentle backbends you can practice making it an ideal low intensity asana for those suffering from back pain.

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